7 Foods high in antioxidants to fight free radicals

The food and drinks you eat, the air pollution you breathe, to the residue or drugs you take, all form free radicals in the body. There have been many studies that prove that free radicals increase the risk of various diseases, such as Alzheimer's, cancer, atherosclerosis, Parkinson's, and various other diseases. Free radicals are also closely related to premature aging. To fight free radicals, you need antioxidants. The body has antioxidants, but not enough to counteract the effects of free radicals. Then you need to intake the following foods high in natural antioxidants.

Various foods high in natural antioxidants to ward off free radicals

1. Cherries

Cherries are a food high in natural antioxidants, particularly anthocyanins, which also give cherries their distinctive red color.

Per 100 grams of fresh cherries has an ORAC score of 4.873. ORAC (Oxygen Radical Absorbance Capacity) is a measure to find out how much antioxidants in food can be absorbed by the body. The higher the ORAC score, the greater the antioxidant effect in the body.

A study found eating at least 20 cherries a day can reduce gout pain. The antioxidants in cherries are also beneficial for warding off cancer and heart disease.

2. Pecans

Apart from being a source of healthy fats and minerals that are essential for the body, pecans are also high in antioxidants. Per 100 grams of pecans contain 10.6 mmol of antioxidants with an ORAC score of 5.095.

A study published in Nutrition Research reports that regular consumption of pecans increases blood antioxidant levels drastically.

Pecans are rich in flavonoid polyphenol antioxidants that are beneficial for heart, bone and skin health. In fact, the polyphenol content in pecans is twice as high as almonds, cashews, and pistachios. Pecans also help prevent constipation.

3. Strawberries

Strawberries are a high source of vitamin C. Vitamin C itself is actually another form of antioxidant, which is useful for maintaining endurance, skin elasticity, and preventing anemia.

Apart from vitamin C, other antioxidants contained in strawberries are anthocyanins. Not only does it provide a fresh red color, anthocyanins can also help reduce the risk of heart disease by lowering bad LDL cholesterol (bad cholesterol) and increasing good HDL cholesterol levels in the body.

100 grams of strawberries contain up to 5.4 mmol of antioxidants with a score of 5,938 ORAC.

4. Blueberries

Another high-antioxidant food is blueberries. Many studies have reported that the antioxidant levels of blueberries are the highest of all fruits and vegetables. Per 100 grams of blueberries contain 9.2 mmol of antioxidants with an ORAC score of 9,019.

Apart from being rich in antioxidants, blueberries are also enriched with vitamin C and vitamin K, and manganese but still low in calories. That is why blueberries can be an ideal snack during a diet because they can be eaten a lot without having to worry about gaining weight.

Not only that. Research from Nutritional Neuroscience has shown that blueberries are beneficial for delaying the decline in brain function that usually occurs with age. Even other studies have also revealed that this one fruit can reduce the risk of heart disease, bad cholesterol levels, and lower blood pressure.

5. Dark chocolate

For those of you who are chocolate lovers, try it occasionally to eat dark chocolate. The reason is, the mineral and antioxidant content in dark chocolate is far more than other chocolates in general.

100 grams of dark chocolate contains about 15 moles of antioxidants with a score of 20.816 ORAC. The amount of this antioxidant even exceeds that in blueberries in the same portion.

One of the antioxidants contained in dark chocolate is flavonols, which can help lower blood pressure while reducing the risk of diabetes.

6. Raspberries

In 100 grams of raspberries, there are 4 mmol of antioxidants and an OCRA score of 6.058, which is also accompanied by vitamin C and manganese which are certainly good for the body.

A study published in Nutrition Research found the antioxidant content in raspberries was effective at killing cancer cells in the stomach, colon and breast, even up to 90 percent. This advantage is thought to come from anthocyanim antioxidants that work to reduce inflammation and oxidative stress that causes cancer. Raspberries are also useful for reducing the risk of heart disease.

7. Purple cabbage

Purple cabbage contains 4 times more antioxidants than white cabbage. Pre 100 grams of purple cabbage contains 2.2 mmol of antioxidants with an ORAC score of 2496. Uniquely, the amount of antioxidants in purple cabbage can increase when boiled. The ORAC score in purple cabbage after boiling reached 3.145.

Apart from that, purple cabbage is also rich in vitamin C, vitamin K, and vitamin A.

Just like strawberries and raspberries, purple cabbage also contains antioxidants called anthocyanins. Not only does anthocyanin affect cabbage color, it has been linked to various health benefits. For example, it helps reduce inflammation to lower the risk of heart disease and cancer.

The content of vitamin C in cabbage can also help strengthen the immune system from various infections.